Armwrestling - Equipment & Gear

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What do you need to train for armwrestling?

An armwrestling table is the only piece of equipment that is truly essential. Armwrestling is extremely position-specific, and the strength you build in the gym only partially transfers to the table. It is in the actual table position, with your elbow on the pad and your wrist under pressure, that technique and tendon strength are developed.

Beyond the table, the list is short. A strap for when the grip slips, chalk for your hands, and support for your wrist and elbow as training volume increases. The rest is grip and forearm training that you can do with equipment you probably already have.

How to choose an armwrestling table

The quality of an armwrestling table is largely determined by its frame. Two armwrestlers applying force against each other put significantly more stress on the table than you might expect, and an undersized table will begin to move or twist sideways. Look for four things:

• Frame construction: A steel frame with welded joints rather than bolted angle brackets. Freestanding legs that distribute the load downwards instead of placing all the stress on a single centre column.
• Adjustable for right- and left-arm matches: The elbow pads and handles should be movable so that the same table can be used for both arms. Competitions have separate classes for the right and left arm.
• Pad quality: The elbow pad takes the full load and is the part that wears out first. A dense foam core with a durable surface can last for years, while thin padding may flatten within a single season.
• Easy to disassemble: Will the table stay in a home gym, or will it be transported to training sessions and competitions? A table that can be taken apart into separate sections is considerably easier to transport.

The height differs between standing and seated tables. Competitive armwrestling is performed standing, so a standing table is the standard choice if you are training for competition. Seated tables are sometimes used in clubs and for junior athletes.

Grip, wrist and forearm: what actually matters

Armwrestling can be broken down into a few fundamental movements that can be trained individually. Most beginners spend their time on biceps curls and bench presses, which is one of the least effective ways to progress.

Movement	What it does	How to train it
Pronation	Rotates your opponent's hand downwards and breaks their grip	Strap handles, rotating grips
Supination	Rotates your own hand upwards and keeps your grip closed	Strap handles, dumbbell rotations
Cupping / rise	Flexes the wrist and keeps your opponent's hand open	Wrist curls, cupping handles
Side pressure	Pulls your opponent towards your side of the table	Table training, side pulls with a strap

The three classic techniques are the toproll, where you open your opponent's hand and gain control through the wrist; the hook, where you close the grip and apply pressure with the forearm and biceps; and the press, where you use your shoulder and bodyweight. Most armwrestlers find a style that suits their leverages and build on it.

Protection and support for armwrestlers

Armwrestling places greater stress on the tendon attachments around the elbow than almost any other strength sport. Problems around the medial epicondyle, often referred to as armwrestler's elbow, are one of the most common reasons people need to take a break. Build up your training volume gradually and use support when needed.

• Wrist wraps stabilise the wrist in cupping positions and during heavy training sets.
• Elbow sleeves keep the joint warm and provide compression during longer sessions at the table.
• Compression cuffs are used by many armwrestlers to provide targeted compression around the forearm and elbow joint.
• Chalk keeps your hand dry so that your grip does not slip against your opponent's hand.

Rules and weight classes in brief

Competitive armwrestling is contested in weight classes, standing at an armwrestling table, with separate classes for the right and left arm. The elbow must remain in contact with the elbow pad at all times, while the free hand holds the handle on the side of the table. The match is won when the opponent's hand reaches the pin pad.

Lifting your elbow off the pad or releasing the handle results in a foul, and two fouls mean a loss. If the competitors' hands slip apart on their own, a strap is placed around the hands so the match can continue without either competitor slipping out of the grip. Across Europe, armwrestling is organised through national federations and international organisations that govern competitions and championships.

Frequently asked questions about armwrestling

Can you bend your wrist in armwrestling?

Yes. Bending the wrist inward, known as cupping, is a central part of armwrestling technique and is fully permitted. Fouls include lifting the elbow off the pad, crossing the shoulder over the centre line or intentionally breaking the grip.

Is armwrestling a combat sport?

Armwrestling is generally regarded as a strength sport in which competitors face each other directly in weight classes. How the sport is formally classified and organised can vary between countries and federations.

Do I need my own armwrestling table to get started?

No, but progress is considerably faster with one. Many people start at a club and buy their own table once training becomes regular.

How much does an armwrestling table cost?

Prices for armwrestling tables in Europe vary depending on the frame construction, pads, overall build quality and whether the table meets competition standards.